High-Protein Diets for More Fat Loss

While the media focus on low-carb vs. low-fat diets, they tend to miss the point about high-protein diets. It’s well known in the fitness industry that higher protein intakes help with fat loss. For one thing, protein helps control appetite.

Most bodybuilding nutritionists recommend that 1 gram of protein per pound of bodyweight is effective for building muscle and burning fat in normal-weight men and women. But overweight individuals should have more.

A study published in TheNutrition Journal tested the effect of supplemental protein intake on weight loss in 100 obese men and women. All of the subjects received two protein-enriched meal replacement shakes per day. But half received a total of 1 extra gram of protein per pound of lean body mass per day. And the other half received a total of 0.5 extra grams of protein per pound of lean body mass per day.

At the end of 12 weeks, both groups had lost approximately 8 to 9 pounds of weight, but the higher-protein group had lost more fat (3.6 pounds vs. 1.32 pounds).

If you want to lose fat, a little extra protein can go a long way.

A cup of milk or yogurt provides 10 grams of protein. A chicken breast provides 20 to 40 grams, depending on the serving size. You can even get protein from nuts (a few grams per ounce).

[Ed. Note: Extending your life and living out your years in tip-top health is really a matter of making simple lifestyle choices – like adding more protein to your diet. In addition to getting more protein, you can burn fat by following Craig’s Turbulence Training exercise program.]

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift to high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at craigballantyne.com

Enjoy guests like Mark Ford, Lewis Howes, Bedros Keuilian, Brad Pilon, Carrie Wilkerson, and other inspirational entrepreneurs and authors. Plus, get insider tips on how to make the most of your mornings, kickstart your productivity, and set goals you can actually achieve!

About ETR

Early To Rise delivers science-based systems and structures to help people achieve a higher level of performance. We share proven strategies for success and help our readers steer clear of fads, gimmicks, and frauds and 10x their lives.